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Fight Sarcopenia with body recomposition, build new muscle and lose body fat at the same time. Today we are going to talk about body recomposition. As we age we might feel more like we are suffering from body decomposition. With are bodies slowly starting to decompose right before are very eyes. They actually have a term for this called sarcopenic obesity. Which is really just the reduction of muscle mass with an increase in body fat. When we are recompositioning our bodies we are doing just the opposite by increasing our lean body mass while reducing body fat. Essentially reversing sarcopenia If you are interested in losing body fat and adding muscle, please email me at [email protected] for information on my personal training services. Facebook; https://www.facebook.com/Fit-and-50-548844435514900/ My Amazon page link; https://www.amazon.com/shop/fitand50 My Affiliate link to Lebert for their Equalizer bars and more; http://www.easywebautomation.com/app/?af=1679568 and use the discount code LFI20 you will receive 20 dollars off your purchase Fight Sarcopenia with body recomposition, build new muscle and lose body fat at the same time I’ve quoted lots of studies on this channel that have shown that we can get fit and build muscle at any age. And I’ll put another meta analysis at the bottom of the description that looked at a group of studies done on people between the ages of 50 and 67. This meta analysis was on inexperienced lifters without the aid of any anabolic hormone treatments. Some of the workouts they had the test subjects do were pretty poor programs and despite this they still managed to improved their lean body mass by 2.5 pounds in just over 20 weeks. Last time I did a video on body recomposition I was 52. I’m 54 now and still adding new muscle to my frame while staying relatively lean. Now if you are at a good body weight for your height, but find yourself in that skinny fat zone then you are a perfect candidate for body recomposition you won’t even necessarily need to go into a calorie deficit to lose body fat. But you will need to stay at least in maintenance calories and improve the quality of your diet along with being consistent with a progressive weight training program. But more on this in a little bit. I want to talk to everyone with over a 40” waist. You Too can build muscle and lose body fat at the same time, but for you it is more important that you are in a calorie deficit as your bodies will function much better on a hormonal level under a 40 inch waist . And hormones like growth hormone continue to improve with each centimetre your waist goes down. We may not have the raging hormones we had when we were young, but we can optimize what we have by managing our weight along with a good diet and regular progressive exercise. The heart foundation states that men with a waist size of 37 inches or over are at an increased health risk. So I would recommend that you continue to focus on weight loss and stay in a bit of a calorie deficit at least until you are under the 37 inches. This doesn’t mean you might not want to lose a bit more weight, but at least this gets you into a healthy zone to build muscle. Of course you should be weight training the entire time you are losing weight. As you can still build muscle during this time especially if you don’t cut your calories to drastically. A pound a week is a good average. When it comes to fighting sarcopenia, What we eat is a big part of the picture and the 2 things I find we tend to neglect the most is protein and veggies. For protein I don’t like recommendations based on bodyweight as a person with a high body fat percentage will require less protein than someone with less body fat. You can make the recommendation based on lean body mass, but again short of getting a dexa scan most methods of estimating our body fat percentage can often be unreliable. And people are notoriously bad at guesstimating their own body fat levels. Which is why I prefer to use percentage of calories consumed. If you are a hard training person than you should be consuming 25 to 35 percent of your calories from protein. This does mean you need to take some time to learn what you are eating and how many calories you consume on a regular bases. The best way to do this is to log your food for a couple of months. You don’t need to log forever just long enough to understand how much your eating, calorie and macro nutrients wise. Meaning how much protein fats and carbs are you consuming. Vegetables are very filling, nutrient dense and low calorie. We should be having them at every meal, filling up half of our plate. Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis https://www.bewegenismedicijn.nl/files/downloads/metaanalyse_resistance_exercise_on_lean_body_mass.pdf https://www.heartandstroke.ca/get-healthy/healthy-weight/healthy-weight-and-waist
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The keto diet is a very low-carb and higher-fat diet. It’s similar in many ways to other low-carb diets. While you eat far fewer carbohydrates on a keto diet, you maintain moderate levels of protein intake and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy. The “keto” in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called “ketones.” This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply. When you eat very few carbs or very few calories, the liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain. On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there can also be other, less obvious benefits, such as less hunger and a steady supply of energy (without the sugar peaks and valleys we can get from high carb meals). Instagram: https://www.instagram.com/usman.ali.f... Facebook: https://web.facebook.com/fitness.usman/ #usmanalifitness
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This class is part of the Asita Smart Fitness Built-In Program, created to help you burn fat, activate your core, and move with energy and purpose. In this session, we’ll guide you through a dynamic sequence of full-body cardio and core-focused movements designed to increase your heart rate, strengthen your midsection, and improve overall coordination. Whether you're on a weight-loss journey or simply looking to boost your daily energy, this workout offers an efficient, equipment-free routine that’s fun, functional, and effective. Let’s get moving and make every rep count!
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What does Ozempic do? What are the side effects of Ozempic? Is bird flu still around? Is there a vaccine for norovirus? Is red dye 3 banned in US? AMA's Vice President of Science, Medicine and Public Health, Andrea Garcia, JD, MPH, discusses high rates of COVID, RSV, and seasonal flu, as well as the recent CDC alert regarding hospital testing and treatments for bird flu. Also covering the FDA ban on red dye no. 3, plus new research on how GLP-1 drugs could lower the risk of 42 health conditions like Alzheimer's, dementia, substance abuse disorders and more. American Medical Association CXO Todd Unger hosts. 🩺 The AMA is your powerful ally, focused on addressing the issues important to you, so you can focus on what matters most — patients. We will meet this challenge together. Join us: https://ama-assn.co/JoinRenew 🗺️ CDC current avian flu map: https://ama-assn.co/avianflu_map 💻 For bird flu news visit Centers for Disease Control and Prevention CDC H5N1 Bird Flu Current Situation Summary (CDC H5N1 technical report): https://ama-assn.co/CDC_H5N1 CDC Health Advisory for Accelerated Subtyping of Influenza A in Hospitalized Patients: https://ama-assn.co/CDC_HAN-00520 🚨 If the CDC issues new health warning, get the latest CDC health alert 2024 via the Health Alert Network (HAN CDC website): https://ama-assn.co/CDC_HAN 🥼 Go to https://ama-assn.co/FightingForDocs to learn more about our AMA advocacy priorities, including: ▹ Reforming Medicare payment ▹ Fighting scope creep ▹ Fixing prior authorization ▹ Reducing physician burnout ▹ Making technology work for physicians 00:00 COVID flu RSV cases 00:51 Bird flu in humans (H5N1 CDC alert) 01:34 Bird flu treatment: Tamiflu 02:02 Flu vs bird flu: Avian influenza A 02:50 H5N1 test: Can you test for bird flu? 03:59 Flu cases 2025 04:12 Bird flu cases in US (bird flu California) 04:47 Bird flu vaccine 05:51 Norovirus vaccine trial 06:17 Flu COVID RSV hospitalizations and deaths 07:53 Red dye 3 foods 08:35 Red dye 3 vs 40 09:20 FDA ban red dye 3 (food coloring ban) 10:21 GLP-1 drugs: New study on weight loss drugs 11:37 What is Ozempic used for? 11:52 Ozempic side effects ✶✶✶✶ 📺 Subscribe to @americanmedicalassociation on YouTube: https://ama-assn.co/youTube 🎥 Watch #AMAUpdate for health care news for physicians, residents and medical students: https://ama-assn.co/AMAUpdate 📝 Podcast episodes and YouTube transcript available: https://ama-assn.co/AMAUpdate_Transcripts 📧 Sign up for #MorningRounds and free daily newsletters from the AMA: https://ama-assn.co/Newsletters 🎧 Listen to our latest medical podcasts: https://ama-assn.co/Podcasts 📲 Download #AMAConnect for medical news today, the latest in physician education, health care podcasts and videos: https://ama-assn.co/AMAConnectApp 💬 Follow #AMA on social media: https://ama-assn.co/Social 📓 Access the Journal of the American Medical Association #JAMA login: https://ama-assn.co/JAMA #FightingForDocs #medicine #futureofhealthcare #physicianadvocacy #healthcare #medical #science #publichealth #patientcare #CDC #HHS #FDA #NPR #ABC #NYT #NewYorkTimes #WaPo #WashingtonPost #FortuneMagazine #CDCHAN #CDCalert #H5N1 #avianinfluenza #avianflu #birdflu #birdflutest #flutesting #fluseason #influenza #influenzaA #COVID #COVID19 #RSV #RSVseason #RespiratorySyncytialVirus #Moderna #medicalresearch #vaccines #fluvaccines #immunization #norovirus #foodcoloring #fooddye #reddye3 #reddye40 #artificialcoloring #foodsafety #cancerrisk #DelaneyClause #GLP1 #semaglutide #Ozempic #weightloss #weightlossdrugs #weightlossmedication #semaglutidesideeffects #OzempicSideEffects #GLP1sideeffects #drugsideeffects #AmericanMedicalAssociation
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